Eat well for tomorrow you may die-t

With numerous diet plans being shared on social media, most contradictory to one another, an uninitiated person is left in a lurch; not sure how to differentiate fad from facts. 

The frenzy to lose weight has triggered many people to follow unauthenticated plans, hoping for miraculous loss in weight. Whilesome taste success, some move on to other plans for better results. 

DNA spoke to a few people to understand the logic behind the diets proposed or followed by them. It also sought opinion from medical experts to understand the effects and risks arising from unsupervised diets. It spoke to nutritionists to inquire of guidelines  that should be followed while choosing a diet

Mind behind the famed Dixit diet

Recognising that the eponymous ‘Dixit diet’ has been viral on social media in recent months, Dr Jagannath Dixit, cautions that information shared online can be prone to misinterpretation and urges those interested in following the diet to first contact his campaign coordinators for proper guidance to avoid unpredictable results.

Dr Dixit, a Professor and Head of the Community Medicine (PSM) department in Government Medical College, Latur, has become a household name in Maharashtrian families and the diaspora, most of whom have read WhatsApp forwards or seen videos of his public lectures on his unique weight-loss diet plan.

“I address the public through lectures in various towns and often those who follow-up and get favourable results, spread the word, and that his how this campaign became popular. The diet plan started making rounds on social media since roughly one year now.” said Dr Dixit. “However people should test their HbA1C and insulin levels and share it with one of our coordinators before starting out and those who are diabetic should consult their doctors instead of starting out immediately post my lecture.”

In 2012, when Dr Dixit was trying to shed some extra weight, he chanced upon a lecture by late Dr Shrikant Jichkar on ‘carbo-insulin connection’ which asked people to eat only twice a day to lose weight. And though it went against the conventional belief of ‘calories in, calories out’, Dr Dixit decided to give it a try, as he had already tried other diets such as the General Motor’s diet, and he had either gained weight or lost weight initially and then regained instantly again. He managed to lose eight kilograms and two inches (in waist size) in three months, and the entire exercise cost him nothing and also didn’t feel like a punishment.

Impressed by the results he decided to do further research and involve more people. He published a research article, after studying this diet plan on a sample of 446 people (out of which 428 completed the follow-up) for a period of six months in 2013 and 2014, which stated that no side-effects were observed and the average weight loss in six-months was 6.8kgs and the average inches (waist) loss in six months was 3.5 cm. It was then that Dixit took his method to the masses by writing and through public lectures. In addition to this he published case reports on prevention of diabetes and reversal of diabetes and also a self controlled trial on reversal of prediabetes.

“Dr Jichkar had floated the idea many years ago, however back then the idea had not spread as much as required. Inspired by him I did further research and improved it. The logic behind the diet is simple, in between the meals when the insulin levels go down, the body starts burning fats for energy, resulting in the weight-loss.” said Dr Dixit, who being part of 204 WhatsApp groups, shares his methodology and links to his talks with 45000 people based in 37 countries with the help of his team of more than 62 coordinators that include both doctors and non doctors.

In his 2014 research article, Dr Dixit also noted that it is possible that due to eating only two meals a day, some people might be consuming lesser calories than usual and some of the favourable outcome might be attributable to that aspect. He also notes in the same paper that weight loss has become a fad in today’s world with people spending a lot on diet plans with little or no advantage.

A common misinterpretation in his technique is that one should eat as much as one can for 55 minutes. “Apart from the baseline insulin, which is secreted throughout the day and is necessary for survival, insulin is also secreted whenever we eat, and the process is repeated after 55 minutes. However if you consume one chapati or two, the insulin secreted will be the same. The rationale is to not exceed 55 minutes to complete a normal meal and someone may finish his or her meal in 10 minutes or 30 minutes, which is totally fine.” explained Dr Dixit.

While his methods are yet to be ratified and need the support of larger studies, Dr Dixit is buoyed by the positive result in thousands of people who have tried the rather effortless routine and he continues researching as part of his campaign against obesity and diabetes, some other doctors are also assisting him in the study.

“Let an obese person follow it for three months. The four objective parameters of that person viz weight, waist circumference, HbA1C and fasting insulin shall surely improve. And if this can happen due to any lifestyle modification, no doctor on earth can say that it is bad for health. Obesity and diabetes are lifestyle disorders, and these can be cured by only correcting our lifestyle. The Vedas, Jainism, Ayurved and even Buddhism have references to having only two or one meal(s) in a day. “

Perks of Dixit way

It was the easy-to-follow and no restriction policy of the Dixit diet plan that appealed to Deepak Parchure, a resident of the coastal town of Guhagar in Ratnagiri district. He hasn’t met Dr Jagannath Dixit, the man behind the Dixit diet nor has he yet contacted him or his team, but has seen hour-long videos him, which someone had shared with him on Whatsapp. 

“After listening to Dr Dixit carefully, I decided to give it a try, because it didn’t sound like a punishment, as he didn’t restrict any food item. I started following the routine suggested by him almost immediately as I am a non-diabetic person.” 

Aged 58, Parchure weighed 94 kg, just two months ago and when he checked his weight again on Friday, the scale showed 90 kg. “Earlier I used to have breakfast at about 8:30 and then have lunch at 12:30, but since the past two and a half months I am having lunch between 11 and 11:30 in the morning and dinner at around 7 pm.” 

Though a self-confessed foodie, little has changed for him since he started following the diet. “Apart from my morning coffee, I follow the diet religiously and have very satisfactory meals, the plan says one must finish the meal within 55 minutes, sometimes I finish in half an hour and if I am still hungry then I have ice cream or fruits. It is a fun diet.” 

Training his reflexes came to test while the diwali faral (traditional snacks) was being prepared at his home. “I am the type of person who grabs two chaklis, while passing by the stove. But this time, I managed to wait until dinner time, to have my favorite chakli and kadboli.” said Parchure, who follows the plan with his wife, who is a corporator in the Guhagar civic body.

“In between if we feel hungry, then we have homemade taak (buttermilk) and sometimes when I go to the market and feel hungry then I have one tomato, as suggested by Dr Dixit.” said Parchure, who says he will continue this routine for his lifetime, as other diets tried by him earlier had little or no success, while this diet gives him a feeling of satisfaction while also feeling light and energetic.

Eat local, says Diwekar

Rujuta Diwekar, a nutritionist known for being associated with celebrities like Kareena Kapoor, Alia Bhatt and Varun Dhawan, has — in the past ten years — managed to get many followers amidst general masses. Credit goes to her ‘bestseller’ books and tips shared online. Diwekar’s tips appeal to many Indians, as she stresses on eating local rather than relying only on exotic foods such as quinoa or kale, which many fad diets profess.

Since, personally consulting Diwekar can cost a minimum of Rs 5 lakh, the common man can only afford to read her books and follow her on social media where she shares tips and techniques for a healthy lifestyle. 

Recently, while sharing tips with her close to seven lakh followers on Facebook, for a healthy Diwali, she suggested having homemade sweets and snacks without guilt. She said, even diabetics  should not stay away from them as traditional homemade sweets are naturally low in glycemic index, causing a relatively lower rise in blood glucose. 

Diwekar is also partly responsible for bringing ‘ghee’ back to the table, calling it a ‘beautiful weight-loss aid’. She has often stressed on the importance of ghee as part of a balanced diet. However, sugar present in packaged foods such as biscuits must be strictly avoided. 

Those who follow Diwekar’s diet, are often left with the question ‘what next?’ as she suggests one to have about seven short meals throughout the day. Her twelve-week diet plans are to be coupled with light exercises, to make it a sustainable routine.

‘Lose it by eating more meals a day’

Following Rujuta Diwekar’s diet plan since her college days, Wadala resident Sanjana Das has loss six kgs of her weight recently. According to Das, the diet plan has helped her to maintain a healthy lifestyle and she can trust Diwekar blindly for the tips she gives to maintain a healthy body.

Das, 29 who works in a public relation profession was facing a health issue in her college days a decade ago. Studying in Ruia College, Matunga, she started following Diwekar’s tip on what food can keep a person healthy. According to Das, Diwekar promotes more of traditional food eating.

Talking about her experience, Das, said, “Due to eating a lot of junk food, I started gaining an unhealthy lifestyle. I had a fatty liver. My doctor told me to reduce weight so that I don’t face any PCOS problem and live an unhealthy lifestyle. I consulted Diwekar about reducing my weight, she gave me a diet plan to eat local and traditional food.”

Within two months, Das lost six kgs of weight. Earlier she was weighing 68 kgs.

Speaking about the diet plan, she added, “Diwekar does not tell us what to eat or what not to eat. Her philosophy is maintaining balance in the intake of whatever you eat. According to me, the recent trend of other diet are not sustainable.”

Das, added, “I am eating basic food and local fruits and vegetable. While I have a simple diet to follow, I try to maintain a balance of what I eat and walk for 20 mins. I watch all the videos uploaded by Diwekar and follow her completely. The diet has helped me to gain a healthy lifestyle, it also reduced my PCOS problem.”

How to choose your go-to diet? 

With many fad diets doing the rounds on social media, some of them contradictory to each other, many are left in the lurch confused by what to follow and what not to follow. Celebrity nutritionist, Pooja Makhija, suggests that one should ideally examine the tips shared online and ask oneself, whether they can adopt the suggested changes for the long-term, before giving it a try. 

Upon adopting a diet, according to Makhija, it is equally important to sustain the diet plan and make it a part of your lifestyle. “Many people follow diet tips shared online for a short-term purpose, such as a wedding, or Diwali, or to wear a little black dress. While they may lose weight for that duration, they are bound to return to the previous state, if not followed up. If you try something and see positive results and at the same time seem comfortable doing it then stick to it.” said Makhija. 

If any diet plan seems very restrictive then one should rethink, said Makhija “It is important to ask yourself, is it something scary or daunting, and if not, is it something that I can continue following for the rest of my life. It shouldn’t feel like a punishment.”

According to Makhija, eating in moderation, having a balanced diet and an exercise plan are some tips which are useful to all, however all tips and plans shared online maynot be suitable for all individuals. “We are all unique, as even two kids in the same family have different body types and requirements, and we need to treat our bodies with respect rather than subjecting it to unsuitable diets. It is advisable to consult an expert to know what is best suited to you.”

Makhija also added that people were likely to consume more, if they had fewer meals, and spaced out lighter meals were recommended.

Medical experts speak on risks

While social media has been buzzing with different diet plans, tips, and trends to lose body weight, city-based dietitcans and gastroenterologists state that diet plans should be made according to individual cases rather than going for a general plan.

According to a nutritionist, a two-meal diet can cause biological complications.  

Zarna Shah, clinical dietician and sports nutritionist from DIETWISE, who is also leading a campaign on diet plans prepared by unqualified dieticians with little knowledge, said, “The two-meal diet which is trending is not based on concrete research and is not acknowledged by the dietician association. The two-meal diet is not a long-term routine. It is made after researching on a few sample cases. It can have adverse effects on individuals.”

Dr Purushottam Vashistha, a gastroenterologist from Vile Parel-based Nanavati Hospital, said, “Most  city-dewellers consult dieticians or nutritionists. But, in a few cases, we find them trying all sorts of diet plans that need not necessarily suit everybody. We see cases with different health symptoms. Usually, it is acidity and nothing very serious. At times people follow a strict diet and do not eat properly on time. Sometimes, people do not eat for 18 hours at a stretch. This kind of general diet creates an imbalance in the body resulting in an adverse effect.”

He added that dieting does not mean cutting down food intake. That is not a balanced diet. He added, people should always eat a balanced diet.

Different diet plans on the internet

Dixit's diet plan

• Identify the time of the day when you are really hungry; usually a person is truly hungry twice in the day.
• Eat whatever you are eating presently at these two times; you have to just divide the quantity in to two.
• 60 to 70% of the day's intake should be at the time of lunch and remaining at dinner.
• You can eat any food item; no restriction on foods.
• You should not take tea/coffee with sugar, fruits, dry fruits or any other eatables in between the two meals.
• You should also not use sugar substitutes as the sweet taste stimulates the secretion of insulin.
• In between two meals, you can drink water, and if at all hungry take green/black tea without sugar, tea with not more than 25% milk without sugar, homemade buttermilk, coconut water and eat upto one tomato.

Diwekar's diet plan

• Eat small meals every two hours (about 7 meals in a day) 
• Eat half of what you would eat normally, but eat slowly taking double the time.
• Consume healthy fats from nuts, seeds, olive oil and ghee
• Avoid packaged food, which is full of hidden sugar
• Keep a count on calories intake, do light exercises (at least once in three days) and practice yoga
• Drink at least 2-3 litres of water, sleep sufficiently at a regular time, and also take a short nap in the afternoon.
• Post-dinner snack is to be avoided. If at all hungry, one can have milk with cashews/gulkand/chavanprash before bed.

Fad diets are typically 

1) Expensive
2) Non-Indian / Exotic
3) Unsustainable

Types of fad diets

Keto Diet

• Originally developed in the 1920s to treat epilepsy patients not responding to medication.
• Comprises of very low carbohydrates intake and high fats intake, making it unsustainable for the long term.
• Promises weight loss within 10 days, many people do lose weight, but regain it soon after discontinuing the routine.

General Motors (GM) Diet

• Originally developed to increase the productivity and efficiency of GM employees in the 1980s.
• The seven-day plan is popular in India for being the fastest way to lose weight. 
• The diet is very specific on each day’s meal and mostly includes fruits and vegetables along with brown rice. 
• Weight loss is recorded, however discontinuing the routine results in weight gain.

Paleo Diet

• Also known as Caveman diet or stone-age diet, it was popularised by American scientist, Loren Cordain in his 2002 book. 
• Requires the consumption of food available during the paleolithic era, restricting food items such as whole grains, cereals, and other food items which were consumed after man began the practice of agriculture.

(With inputs from Aseem Gujar and Anagha Sawant)